The Y board lifting thread

[njflex]

Cardio

Biceps
Triceps

Got to see Evan Centopani and PJ work out at golds and I drooled a little bit LOL

big dudes,,,,

[Xerxes]

no chinups,,

You're right I should add them

Military press
DB military press
Rear lateral raises

cardio

[Grape Ape]

Sumo deadlift - 5,3,2,1

Then...nothing.  Mis-timed what had to be done that day, got interrupted, never recovered.  Hate that.

[Fury]

BB bench
DB incline
Standing bb press
DB flies
Side Raises
Reverse pec deck


Sunday morning lifts always go terribly for me.

[njflex]

nothing to report day off,,,,legs are sore from yesterday tho,,,

[newmom]

me either...day off

[The Showstoppa]

month off for me.....and counting....

[njflex]

chest,
fdb
inc db
dec db
cables crossovers top down,2 sets bottom up.
tris
skull crushers
tricep dip machine
close grip pushdown
revers pushdown
abs,,

[Grape Ape]

I can't imagine how sore I'd be after that workout, nj.   That type of volume would pummel me.

Week 3:

Bench 5,5,3,3

Weighted Chinups x 8 superset with Trap Bar Deadlift x 5   3 sets

3 giants sets:  Alt DB incline x 8 / OH Lunge x 16 / GH Raise x 10

Weights increased again from prior week.

[chaos]

Squats

SLDL

[Fury]

OK here's an example of giant set workouts I did.....

Monday quads/hams

leg ext-squats-leg press-hack squats-leg ext   finish quads before starting hams

sldl- laying leg curls-seated leg curls

Tues chest/triceps

Flat-incline-decline presses-incline flyes-cable flyes     finish chest before starting triceps

CGBP-pushdowns-overhead ext

Wed off

Thurs back/biceps

Deadlifts-pulldowns-DB rows-hypers  finish back then biceps

Standing curl-preacher curls-cable curls

Fri shoulders

Standing presses-side laterals-rear delts-shrugs

Also Friday you can throw in abs/calves if you can.


Everything is 3 sets, no rest between exercises only 1 minute or so between "sets", finish one bodypart before moving on to next. Exercises can be supplemented as you see fit, db's or barbell moves whatever is comfortable. At first your numbers will drop, but you'll be amazed at how fast the body adapts and you should be able to add weight every week, maybe not up to your regular numbers but up no less. No I only did these for 4-5 weeks at a time, then switched back to straight workouts. Anybody that does this will notice how much easier it is to breathe when you switch back also, believe it or not, you will be stronger, maybe not a big jump, but you'll notice a few more reps, lets say you're squatting 315 for 5-6 before, after you may hit 9-10.

This looks interesting. I might give something like this a try in a few months.



Pull-ups
DB rows
DB pullovers
Cable rows
Good mornings

Cardio

[CalvinH]

Nothing exciting to report...just taking it easy on my shoulder

[The Showstoppa]

Nothing exciting to report...just taking it easy on my shoulder

   Take another spill off a barstool stud?




 

[chaos]

Bench

DB Incline Press

DB Incline Flyes

Skullcrushers

OH DB Ext

Rope Pushdowns

[newmom]

yesterday

cardio
abs
bi's and tri's

[CalvinH]

Pulldowns-2 types
cable rows-2 types

abs

[njflex]

back.
chins last 2 sets weighted
tbar row narrow grip
low cable row
wide grip fr pulldown
wide grip padded tbar row
weighted hyperextensions

bi's chaos type wkout
3 times giant set,cable curl,scott curl machine,cable hammer curl hand turned toward body,

abs

[njflex]

delts,,
tried someting diff smith machine fr press but underhand grip hit fr delts a lil diff
lateral side machine
seated rear delt
upright row on smith
standing one arm side laterals ,,straight out
shrug fr
shrug rear smith machine total 5 sets traps,,
 forearms
calves 1st before everythin 6 sets calf raise standing feet straight,feet pigeoned toed.

[chaos]

That reverse grip smith press kills my wrists, how do you do that?

[njflex]

That reverse grip smith press kills my wrists, how do you do that?

well as i got heavier thought same thing wtf i thought, iused slight narrow grip,i tucked my elbows in as much as i could and instead of thumb grip used hands all around and prayed,,,,it felt good tough to go heavier than traditional way,,btw i love fr pressing on smith feels good really hits delts nice isolation.

[Grape Ape]

I used to do flat smith machine bench but lowered the bar to the base of the neck.  I had read it was good for upper pec development.  The first two workouts made me really sore in that spot.  On the third, I heard a crunch sound in my right shoulder.  Finished the workout like a fucking idiot, even though each rep felt like a knife being stuck in my shoulder.

Turned out I had a 1st degree shoulder separation, and I never used that machine again.

[Grape Ape]

Box Squat   5,5,3,3   These are pretty cool.  Never did them for any length of time.

DB Bench x 8 super set with reverse lunge x 8    3 supersets

3 giant sets:

bench assisted row x 10 / RDL x 10 / LM press x 10.    Grip starts to fail on last few sets of RDL after doing the other row right before it.

[njflex]

I used to do flat smith machine bench but lowered the bar to the base of the neck.  I had read it was good for upper pec development.  The first two workouts made me really sore in that spot.  On the third, I heard a crunch sound in my right shoulder.  Finished the workout like a fucking idiot, even though each rep felt like a knife being stuck in my shoulder.

Turned out I had a 1st degree shoulder separation, and I never used that machine again.

i use it for that as well u have to be careful and really get your self positioned ,,with a smith u have to aloow some space due to unhooking levers and that could go in or out few inches easily,,i sometimes go over collarbone on thos but very slow and comfotable weight,,it does fill in pec/delt area.

[Grape Ape]

i use it for that as well u have to be careful and really get your self positioned ,,with a smith u have to aloow some space due to unhooking levers and that could go in or out few inches easily,,i sometimes go over collarbone on thos but very slow and comfotable weight,,it does fill in pec/delt area.

I think you're right - slow and comfortable weight is the key.   If I knew then what I know now, I'd have never let my elbows flare out like that.

[QuakerOats]

That reverse grip smith press kills my wrists, how do you do that?

bring your grip out wider, a foot past your shoulders on each side at least, it still smokes your triceps and will take away any wrist strain.